This is a 6 week routine for Off Season Cyclist(road, cyclo cross, and mountain bike).

Focus is on a combination of xtraining, strength work, and indoor/outdoor cycling.

Weeks 7-12 are a follow up to the weeks 1-6. The strength training continues to get tougher building more strength that will produce better results after the off season. In addition to this the training get's tougher with slightly longer workouts, and tougher intervals on certain weeks.

Also, you will ride 2 times a week, either indoor or outdoors(depending on what you can do). These workouts are set up to maintain what you have worked so hard to build in season. They are short and sweet!

Details of the Beginner Plan:

- Aimed toward the Cat 4,5 Road or equivalent Cat 3 Mtn biker- Workouts 5 days a week: Tuesday, Wednesday, Thursday, Saturday, Sunday- Workouts range from 1-2 hours a day including on the weekends- Xtraining includes any of the following activities: running, elliptical trainer, rowing machine, stair master, etc. You pick what you have access to and do the workout according to the detailed instructions the workout provides- You do not need a HR monitor: workouts are set up using both HR and/or RPE. See attachment for these details after purchasing the plan

Sample Day 1

0:49:59

Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 3

0:49:59

Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 5

0:49:59

Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 8

0:49:59

Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 10

0:49:59

Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 12

0:49:59

Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 15

0:49:59

Strength Routine Build

This is the last week of a 3 week strength build. If you can do more reps, add some! Push this week!!!!!!

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Drew Edsall

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Coachdrewedsall.com Llc / Mtbfitness.com

My name is Drew Edsall, I am a mountain bike coach and former professional mountain biker. I have had the pleasure of coaching many of the top riders in the World in all age categories including a Pan Am Games Gold Medal Champion in 2016, U23 Silver Medalist both in 2016 and 2017, and multiple National / State Champions / Collegiate Champions. My specialty is mountain bike coaching. You can find more information at either one of my websites: coachdrewedsall.com or mtbfitness.com